Positive Running

Ran 9.5 hilly miles with Wesley and Kevin, starting at Wesley's house.  The course included a steep 8% grade decline for approximately 3/4 mile, a steep 12% incline for about 1.25 miles followed by a shorter steep 10% incline for about 1/3 mile.  The second incline was most challenging.  The vertical elevation change from the run was approximately 1500 feet.  Wesley and Kevin ran great, but I need to develop more hill endurance.  Fortunately, we had a great 70 degree sunny day with a 40 degree dew point.  A beautiful day for a run with good friends.

On a sunny and hot afternoon, ran 9 miles with Wesley on the north side of the Arkansas River.  Maintained a 7:25 pace for the first 8 miles.  I was still a little soar from running hills on Sunday.  It was good to run with Wesley since on my own I wouldn't have pushed so much.  This was a good run to help improve my LT.

Ran 6 miles north of the river with Steve.  Ran the first three miles at a 7:03 pace, and the last mile in 7:40. Steve is a good Ultra and road runner, who usually runs at a 6:50 to 7:00 per mile pace.  We'll probably run more together through the summer.

On a rainy day, ran 8 miles on the TM, of which 5.8 miles were at 7:08 per mile.  Several friends were running on the TM, including Wesley who ran even faster. 

Ran 10.25 miles with Steve along the south side of the Arkansas River from Verizon field to I-430 and back.  Steve is recovering from a serious knee injury and so made this an easy run.  Ran the first 6 miles at a 7:33 pace and the final 4.25 miles at an 8:06 pace, for an average of 7:47 per mile for the entire run.  Steve went to a jazz concert last night, so we started at 10:00 and it was good to sleep in.  It was a warm, humid, cloudy morning without much wind, and a lot of people were outside.  Overall, it was a good run for each of us.